Dumbbell Lunge

QUANTICO, VA, UNITED STATES

06.07.2017

Video by Capt. Matthew Holfinger   

U.S. Marine Corps Training and Education Command   

7 Foundational Movement – Lunge
Primary Muscle Groups – Glutes, Hamstring, Quadriceps
Secondary Muscle Groups – N/A

Preparation:
The Marine will hold a dumbbell in each hand at arm’s length. They will stand tall with shoulders, hips and knees in line and the feet hip width apart.

Execution:
The Marine will take a large step forward, placing the front foot flat on the deck with the toes facing forward. Once the foot is flat on the deck the Marine will lower the hips toward the deck keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees, stopping short of touching the deck. The heel on the back foot will come up. In one motion from the bottom position the Marine will drive their weight back up to the standing position with feet together.
Common Mistakes: - Dropping the chest
- Not keeping arms extended
- Not keeping front foot flat

• Date Taken: 06.07.2017
• Date Posted: 09.11.2017 14:44
• Category: Package
• Video ID: 549334
• VIRIN: 170908-M-JT909-012
• Filename: DOD_104816902
• Length: 00:00:44
• Location: QUANTICO, VA, US